SHANE'S TRAINING - Week of April 27, 2026
I’m trying some new things this week with my pressing and back work to see if it helps my shoulder. There is something about kettlebell and dumbbell cleans that really hits my back in a great way.
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SHANE'S TRAINING - Week of April 27, 2026
I’m trying some new things this week with my pressing and back work to see if it helps my shoulder. There is something about kettlebell and dumbbell cleans that really hits my back in a great way.
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DAY 1 |
DAY 2 |
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Leg Extensions w/BFR straps: x30,15,15,15 Pin Squat hole 6: 495 3x6 Super Deep Buffalo Bar Good morning: 205 2x6 Squat w/heels: 245 4x10 Power Snatch: 90x1,2,3, 120x3, 130x3, 140 4x3 Power Clean & Power Jerk: 155x2+1, 165x2+1, 175 4x2+1 |
KB Cleans: 30x10 per side, 50x10 per side, 70x3 per side, 88 3x1,2,3,4,5 per side DB Cleans: 40x5 per side, 60x5 per side, 80x3 per side, 100x2 per side, 120 3x3 per side Farmers carry: 130 x2, 150 x2, 170 x1 then callous tear Overhead Press: 177 1x3, 7x2 |
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DAY 3 |
DAY 4 |
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Single Arm BB Press - FAFO Close Grip Buffalo Bar Bench (maybe w/chains): 150 5xAMRAP Reverse Fly Machine: 5x20 Dips: 3-5x6-10 DB Reverse Fly : 5x20 Stretch Pushups Knee rehab stuff |
Maybe some o-lifts. Definitely more kettlebell stuff if my hand heals. Maybe some arms and sled Knee rehab stuff |
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DAY 5 |
DAY 6 |
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BFR Leg Ext Squats based on knee pain and warming up for deads maybe 210 or so for higher reps Deadlift from pin 1: up to 410x1, then 370 for 5x3 Pin squats: 495 for more total volume than day 1 Seated Leg Curls - 5x12 Deficit Deadlift: 5x10 Knee rehab stuff |
Close Grip Bench from pins/axle and chains: work up to 1 @9, then 85% for 5x3 Single Arm BB press: FAFO Weighted Stretch Push ups: 2-3x6-8 Reverse Fly: 3x15-20 Behind the neck press: 100 5x10 Dips Knee rehab stuff and sprints |
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I was't sure if this upgrade would be a solution to a quick and practical workout. Not only did it securely stabilize the safety spotting arms, but it is sick and easy to adjust!
Hi David, thanks so much for the great review! We’re thrilled the upgrade securely stabilizes your spotting arms and is quick and easy to adjust. Enjoy your workouts!
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Hi Veronica, thank you for sharing your story and for the 5-star review! We’re so glad the Agile Rack PRO helps you create a convenient strength-training space at home, especially while caring for a loved one. It means a lot to hear you found our team responsive and the rack well designed. Wishing you many great workouts!
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